Upload
damian-carpenter
View
222
Download
0
Tags:
Embed Size (px)
Citation preview
Ergogenic Aids
Any substance taken to enhance athletic performance.
These substances include dietary supplements which may be legal or illegal.
Discerning Activity Levels Low intensity, long duration
Ultra-marathons, physically demanding job, full day/multiple day hikes
Medium intensity, medium durationMarathon & half marathons,
High intensity, short durationBasketball, dancing, power lifting
Supplemental Caution Not regulated by the FDA May contain undeclared and/or unsafe
ingredients
Medicine
Dietary Supplement
s
Food
Categories
Dangerous Consequences
Not Dangerous, but Not Effective
Possibly effective
Largely unknown
Top Nutritional supplements Performance
CreatineArginine/Nitric Oxide
Energy/ fat lossCaffeineGreen Tea extractCarnitine
Protein
Creatine Monohydrate Claims
increase PCr stores Increases lean body mass Increases strength Improve exercise performance for high intensity workouts
○ Weight lifters, competitive basketball, sprinters
Does it work? Yes, for a short amount of time How much is needed?
○ Initial dose 0.3g/kg body weight for first 7 days○ Maintenance dose 0.03g/kg body weight for 4 to 6 weeks
180 lb person would supplement 24g/day initially then 2.5g/day maintenance
Side effects Transient water retention, muscle cramping, strains, dehydration Chronic use may lead to liver and kidney problems
Nitric Oxide/ L-Arginine L-Arginine is an amino acid that serves as a nitric oxide
precursor Vasodilation Increased muscle tissue turnover Stimulates growth hormone
Claim Prolonged performance capabilities Decreased recovery times
Does it work? Possibly
Side effects Well tolerated by most people for up to 6 months at a time Stomach discomfort, ↑ risk of bleeding, worsening of sickle cell
symptoms Insufficient evidence, leaning towards ineffective
Caffeine
• Claims: Caffeine can enhance physical and mental performance and also fat metabolism.
• Does it work? Yes
Caffeine can enhance endurance sports such as cycling, running, and soccer. It has very little benefit for short term, high intensity exercise such as sprinting.
• How Much is Needed? 3-9 mg/kg of body weight, one hour prior to exercise. For 170 lb individual, this is about 230 – 700 mg caffeine.
• Side effects: restlessness, insomnia, anxiety,
tremors, heart palpitations, hypertension,
cardiac arrhythmia tachycardia, thermo-irregulation.
Category: Possibly Effective
Ephedra• Claims: stimulate CNS, enhance energy, reduce fatigue;
increase strength, power and speed; promote weight loss; improve body composition.
• Does it work? It does have thermogenic and lipolytic effects. However, its ergogenic advantages are highly debatable and the dangers associated with its immediate and prolonged use outweigh potential benefits.
• Side effects: increased heart rate and blood pressure, seizures, severe hypertension, arrhythmias, psychosis, stroke, myocardial injury, and intracranial hemorrhage. Overdose could lead to death by myocardial infarction or cerebrovascular accident.
Category: Dangerous
Carnitine• Claims: decrease muscle pain and increase weight loss, endurance,
cardiovascular function, and strength.
• Does it work? There is no consistent evidence that carnitine supplements can enhance exercise and physical performance in healthy subjects. (Your body makes enough carnitine to meet daily needs.) Recent studies have found some improvements in recovery from resistance exercise.
• How much is needed? 1-2 g/day for recovery
• Side effects: no serious side effects reported with
doses from 0.5-4 g/d. Higher doses have been
associated with nausea and diarrhea.
Category: Possibly effective (for recovery)
Protein
• Claim: Optimizes muscular growth and repair• Recommended intake:
– 0.8 g /kg for a normal activity individual. – 1.2-1.7 g/kg for a strength training individual.– Max intake 2 g/kg (= .9g/lb)
• Side effects: > 2g/kg intake per day leads to dehydration, gout, GI upset, hepatotoxicity, renal toxicity.
Top 3 Proteins
• Whey: BCAAs, fast-absorbing, shorter duration, good after intense workouts
• Casein: EAAs, slow-absorbing,
longer duration, prevent muscle
catabolism, steady flow of amino acids,
take before bed.
• Soy: plant-based, build muscle mass
and lean body tissue, antioxidant
capabilities.– Does not lower testosterone and does
not reduce lean body mass.
Hydration Requirements Always drink water before your workout.
17-20oz 2-3hours before exercise Less than 60 Minutes
Water 60-90 minutes
Water and electrolytes 90+ minutes
Water, electrolytes, and carbohydrate○ Energy drink○ Water + foods○ Other drinks
Sports Drink* Coconut Water Per ounce
6.25 calories1.75g sugar3.75mg potassium13.75mg sodium
Per ounce5.45 calories1.3g sugar61mg potassium5.45mg sodium
Round 1
Round 2Sports Drink Banana + Water
~25-30g Carbohydrate
Easily digestible Increased dopamine
• ~25-30g Carbohydrate
• Easily digestible • May damage teeth• Bottle sized may
promote overconsumption
Round 3
Energy Chews Raisins
Good source of sugar Pre-portioned
Good source of sugar Nutrient dense Inexpensive No funny aftertaste